Did 3 workouts in America, one in the awful hotel gym where I could strict curl the heaviest dumbbells so just did some arms. One in planet fitness which is genuinely hell on earth in gym form tried a smith machine for the first time and hated it, also all of the machines are horrible fair play to anyone who trains there full time. Also tried an LA fitness which wasn’t too bad finally had access to a barbell so did some deadlifts and back properly.
Couldn’t eat any of the food in America so probably had about 50 gram of protein a day which isn’t ideal, looked pretty lean though by my large standards
Strength Weighted Pullups
30 x 3
32.5 x 3
30 x 3 Single Arm DB Z Press
30 x 5
25 x 8
20 x 12 used barbell Barbell Full Contact Twists
3 x 5 each side
Assistance Finisher Press
27.5 x 2 mins, 2 min rest, 1 min with 1 min rest, then 30 sec
Conditioning Pullups
x 1, 2, 3, 4, 5, 6, 7, 8, 5 Burpees
x 2, 3, 4, 5, 6 Pushups
x 3, 4, 5, 6, 7, 8, 9, 10, 25 burnout Squat
x 4, 5, 6, 7, 8. 9
brutal squat session tomorrow then off to Sweden Friday, need to see if the hotel has a gym should be able to fit some sessions in but will most likely be hanging out my arse all weekend so not ideal.
When I was in America when I was almost 150kg I was having a great time could eat everything and had lots of it, now since I’ve swapped lifestyles slightly drastically especially being on a strict cut for about a month I couldn’t stomach anything. Everything tasted so artificial and full of chemicals and sugar and fat that it made me feel ill, also the portion size difference is insane so couldn’t finish something I liked as well.
Wave 2/Week 6/Day 3 - Brutal or Test Squat Focus BUILD Squat
up to 140
Strength Band Walks
x a bit Burpee Max Jumps
x 3 Squat
160 x 3
felt unbelievably hard and tough on my back, went a bit lightheaded as well, turns out my bar had bent mid set, cannot believe it used this bar since I was 15 and was used for a good few years in a previous gym as well.
Burst loads of the blood vessels in my neck and face after that bar bending squat, first time doing that I’ll take it as a good sign. Sweden was very good possibly even too good spent 4 nights in a row on barely any sleep and having an extreme amount of canned refreshments put through my system and not one healthy meal. Did one quick workout in the gym hotel and did an unbelievable amount of steps each day just walking around nonstop. Also had a game of football vs germans where I knocked over half the other team and ran pretty fast. Have sprained my big toe from it though not meant for running or cardio I’m pretty sure
Had yesterday off at home to completely reset and rest. Back on it today
Wave 2/Week 6/Day 4 - Heavy Bench Focus
Build Swiss Bar Bench
110 x 2
120 x 1
Strength Plate Pinch Row
2 x 10kg plates x 4, 5, 4
bumper x 2 Swiss Bar Bench
110 x 2
105 x 4
100 x 5 Band Twisty Things
3 x 6 Battle Ropes
3 x 20 secs
Assistance Finisher DB Squeeze Press
25 x 15, 12, 10, 8, 8 DB Row
60 x 5
55 x 5
50 x 7
45 x 8
40 x 8
CONDITIONING - On the Clock
Minute 1: Max Reps Close Grip Push-Ups
Minute 2: Rest
Minute 3: Max Reps Wide Grip Push-Ups
Minute 4: Rest
Minute 5: Max Reps Deficit Push-Ups
Minute 6: Rest
Minute 7: Max Reps Hand Release Push-Ups
Minute 8: Rest
Minute 9: Max Reps Regular Push-Ups
Minute 10: Rest
unreal pump from that, tough session but need to get back on it, use swiss bar as bar is bent obviously
Strength Pullups
bw x 15 PR I think
bw x 12, 10 Axle Push Press
90 x 3
95 x 2
100 x 2 nice, happy with this with a agonising right foot and loads of wind wobbling me around Plate Halos
20kg x 3 x 6 each side
Widowmaker Axle Press
60 x 10
Assistance Finisher 3 rounds of axle to failure Z Press 35, 35, 30 Press 35, 35, 30 Push Press 35, 35, 30
Strength Med Ball Slam
40kg x 3 x 5 SSB Squat
150 x 2
140 x 3
120 x 1 Dragon Flags
3 x 10
Assistance Finisher Slam Ball Bear Hug Squat
40kg x 60 Pullups top of every minute
6 x 3
Conditioning Tabata Tractor Tire Flips
x 16 rounds/ 8 mins
pretty rough session, nervous system is not a fan of anything heavy after last weeks rpe 11 squat bursting all blood vessels and bending the bar and using an SSB to go heavy is not fun
Wave 2/Week 7/Day 4 - Medium Bench Focus CONDITIONING row complex 8 reps of each/4 rounds Pendlay Row
60 x 8
70 x 8
70 x 8
65 x 8 Barbell Row
60 x 8
70 x 8
70 x 8
65 x 8 Deadlift Row
60 x 8
70 x 8
70 x 8
65 x 8
Build Bench
115 in 12 mins
Strength 18 mins Chins max reps
bw x 15, 10, 10 Bench
107.5 x 5
100 x 10
92.5 x 6 Lying Leg Raises
3 x 1 min
ASSISTANCE FINISHER - 20, 15, 10, 5 Reps of Floor Press
70kg Lying Leg Raises Bentover Row
70kg
Had a sea swim day after last session then yesterday had my first day in 8 weeks of this program doing nothing, felt a bit strange but was relaxing
Wave 2/Week 8/Day 1 - Brutal or Test Deadlift Focus PRIMING
KB Swings and Dimel Deadlifts till warm
Build Deadlift
up to 180
Strength Box Jumps
3 x 3 Deadlift
200 x 3 maybe a pr
210 x 1
220 x ¾ grip slipped on new bar, still has that slightly oily feeling need to break it in a bit, haven’t failed a rep in 2 years from grip issues so just blaming new bar HLR
3 x 8
Widowmaker Deadlift
120 x 20 all double overhand
Assistance Finisher Walking Lunges
9kg DBs x 20, 16, 12, 8 Manmakers
4 x 3 in between each set, minimal rest
Conditioning 5 rounds as fast as possible, left over from squats the other day Run
about 100m around garden Mountain Climbers
x 75 Manmakers
bw x 5
Wave 2/Week 8/Day 4 - Light Bench Focus CONDITIONING DB Row
up to 67kg x 1 regular small plates
75kg x 1 on big plates
80kg x 1 on big plates
55kg x 5 x 5
Build CG Bench
100 x 1
Strength Single Arm Carry
45kg DB x 100 feet
20kg bumper x 100 feet
25kg sandbag x 100 feet CG Bench
92.5 x 8
87.5 x 9
82.5 x 11 Gator Walk
3 x 50 feet
Assistance Finisher Pin Bench top of every minute at bench sticking point
67 x 2, 4, 6, 8, 10, 12
Mindset Challenge Z Press
bar x 20 secs on 10 sec rest for 7 rounds as long as possible
